5 Rounds for Quality
10 strict t2B
15 Rower ab roll out
2 Legless RC or 10 Ring Row
10 DB Arnold press 2x22.5/15

TC. 20 Mins

Open prep
5 min amrap
5 Deadlift 100/70kg
10 Db box step up 22,5/15kg

Plyometric training

A)
Barbell behind the neck jumps 3x5
2min rest btw sets

B)
Broad jump 3x3
2min rest btw sets

C)
Banded hamstring curls 10s/10s fast
1min rest btw sets

D)
Korokkeelle nousu tanko niskassa 3x5/5
2min rest btw sets

Banded Speed Deadlift 5x5

• Kuminauha jalkojen alta ja tangon päältä
• paino n. 35-50% maastavedon maksimista
• Räjähtävästi veto

For time:

00:00
21-15-9
row
box jump over

10:00
9-15-21
row
burbee over rower

(Total time cap 18min)

6 x Tabata - 8 x 20s work / 10s rest.
1min rest between the Tabatas.

1) Burpees to 15cm Target

2) Russian Swings @ 32/24kg

3) Goblet Squats @ 32/24kg

4) Hollow hold

5) Push Ups

6) Sit ups

• Goal: Hard effort on each 20sec work set!
• Result: Total reps! Each Unbroken Hollow Hold = 1 rep

'Seppä on Aina Seppä' commemorates Joni R achieving 500 workouts at CrossFit Central Helsinki.

For time
10 Power Cleans 70/50kg
25 Lateral Jump Over bar
50 Air Squats
10 Front Squats
25 Lateral Jump Over bar
50 Air Squats
10 Push Jerks
25 Lateral Jump Over bar
50 Air Squats

6 x Every 2:00

5 Box Box Jumps
3 Power Snatch, Narrow Grip

Omatoimi :

Räjähtävyyttä!

Tempaukset työntöotteella.

Front squat 1 RM

Partner wod
15 min Amrap
9 Deadlifts 70/50
12 Push-ups
15 Box jumps

You go I go